Triceps Extension - Kneeling Cable
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Cable Machine Cable Rope Attachment Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps. The cable keeps tension on the muscles throughout the range of motion.
Place a flat bench in front of a high pulley cable machine. Kneel between the cable machine and the bench. Grasp a rope attached to the cable and hold an ends in each of your two hands. Bend over and place your elbows on the bench about shoulder-width apart. This is your starting position. Push your hands in an arc with your triceps until your arms are straight out in front of you. Do not move your upper arms, keeping your elbows on the bench. Exhale during this movement. Return your hands, in an arc, relaxing your triceps, back to the starting position, keeping your upper arms stationary and on the bench. Inhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Kneel bent over, holding a cable rope, elbows on a bench about shoulder-width apart.
Place a flat bench in front of a high pulley cable machine. Kneel between the cable machine and the bench. Grasp a rope attached to the cable and hold an ends in each of your two hands. Bend over and place your elbows on the bench about shoulder-width apart. This is your starting position.
Step 2
Push your hands until your arms are in a straight line, in an arc, without moving your upper arms.
Push your hands in an arc with your triceps until your arms are straight out in front of you. Do not move your upper arms, keeping your elbows on the bench. Exhale during this movement.
Step 3
Return your hands, in an arc, back to the starting position, keeping your upper arms stationary.
Return your hands, in an arc, relaxing your triceps, back to the starting position, keeping your upper arms stationary and on the bench. Inhale during this movement.